I am taking a big risk with my upcoming holiday program (which will be available to you Tomorrow!!). It’s not a challenge, or some kind of crazy cleanse or detox, in fact it’s not even a fat loss program! If you’re thinking, “what else would does a personal trainer even offer?!”, then allow me to explain….

If I were to ask you right now how long you’ve been unhappy with your body and therefore trying to change/improve it, what would you tell me? In my experience, most people will give me a number in years as to how long they’ve been at it. Most women start struggling with their body image in high school, if not sooner. Most men start struggling in their mid-20s or so. That’s a long time, right?

So what if I suggested that you stop focusing on fat loss? In fact, what if I highly recommended it? Would you even consider it? Or would you just laugh it off thinkin’ “that Beth girl is funny….or crazy.” (I’m not denying either. 😉 )

Most of us spend years and years with fat loss being our one and only health or fitness goal. I know I did. Until one day when I just felt so…over it all. I was at a point where it felt like something needed to change, so I thought, what if I just took a month off? What if I just took one month and focused on something- ANYTHING – other than losing fat?

Well, I did it. I lived to tell the tale. There were even a number of things I gained from the experience- big things, in fact. So big, that I actually decided to put together a program where fat loss is not the main focus! Here are a few things I took away from it….

1) Big Picture Perspective

For the first time in a reeeeally long time, I decided to just set aside this ideal image I had in my mind. Turns out, I was so one-track mind about what I thought I should look like as a trainer that I had developed some pretty serious tunnel vision. Being so focused in not only took up a TON of physical and mental energy, but I had gotten to the point where all I could see were the flaws.

Changing my focus allowed me to zoom out the lens, which helped me to look outside myself and see the bigger picture. Big picture perspective is being reminded that there’s so more to life than the perfect body and so much more to YOU than some love handles and cellulite!

2) Learning to trust yourself

“Self-trust is showing up in your life with your likes, dislikes, preferences, desires, wants, needs, hopes, dreams, lines in the sand, insecurities on full display and letting the chips fall where they may in terms of other people’s responses and reactions and acceptance (or not).” ~Jill Coleman

Taking a step back from a goal you’ve had for a long time is always scary. You wonder what the heck you’re gonna do and if it’s the right move. But you start to realize that just because you don’t have it all figured out right now doesn’t mean you can’t do it. You simply figure it out as you go and correct course along the way. It’s a process but learning to go with your instincts and trust yourself is huge in so many areas of life….weight loss is no exception.

For me, I learned to trust myself, but even more so I was able to work hard, do my best, and then surrender the results to God.

3) Self-reflection

When I stopped focusing on all the outside things that needed improvement, I was able to look a little deeper within myself. I was able to see how the constant pressure I put on myself created an anxiety and fear that I didn’t even really realize was there. Once I knew it was there, I was able to start working through it.

4) Enjoyment & Balance

Most of us already know that the body doesn’t operate at it’s best when it’s under a lot of stress. Maybe it’s because of my job or maybe it’s just that I’m impatient, but there was always this urgency to fix every imperfection and to do it NOW. Taking a break from that mindset and timeline felt like a weight had been lifted. It was such a relief. With the weight lifted, I was able to just enjoy and find a balance I hadn’t been able to achieve before.

In the end, it was a big turning point for me in my mindset, my business, and my nutrition (which, like so many, has also been one of my biggest struggles). There’s just something about allowing yourself a little breathing room to relax into the process – it’s huge. So yes, I’m saying…

Sometimes it’s also OK to not focus on fat loss. It doesn’t have to be forever. You can always go back. But if you’ve been focusing on it for a long time and not getting where you want to be, then something’s not right.

Sometimes it’s OK to not focus on improvement or progress, but to just be. To slow down, breathe, and be Present.

As for my program, no it’s not a challenge, a cleanse, a detox, or a fat loss program per say. I took a step back and saw 2 big issues:

1) Many people have been trying to lose weight for a long time with little to no success.
2) The holidays seemed like an especially hard time to try to lose weight seeing as most of us struggle to just maintain.

I want to help take some of the stress out of it, to have some fun and enjoy the holidays while starting on the foundational tools that will help you to hit the ground running in January…..with hopefully a new mindset and perspective and all the tools in place to achieve whatever goal you want!

Here’s a quick Halloween gym workout to get your heart rate up and your metabolism rocking. For those who have some experience with kettlebells! If you don’t, feel free to substitute with an exercise that you know!

Most of us probably know or know of someone who has lost the weight and then put it all back on. Or maybe you are that person. Well you’re not alone. Just try to look up the “where are they now” stats for the Biggest Loser. Considering that there has been 16 seasons with an average of 20 contestants each, you’d hope you’d be able to find an abundance of success stories! However, from my searches, they seem to be pretty sparse.

See the problem doesn’t seem to be so much with losing the weight as it is with keeping it off. In fact, there have been numerous weight loss studies that show just how grim the statistics are when it comes to sustaining it.

HOWEVER, there are those that have achieved their fat loss goals and continue to keep it off. When it comes these individuals, it’s no surprise that there appears to be some common similarities. The 3 factors below seem to be present in those who are able to maintain a healthy lifestyle long term:

1) A support system

I don’t think I really need to explain this. I’m sure we’ve all experienced how much harder something is when we don’t feel supported. These days a healthy lifestyle can already feel like you’re going against the flow. If you don’t have people in your life that encourage you in this, (or at the very least are understanding and supportive), then of course it’s going to be that much harder.

If your friends make you feel bad about making healthy choices or tempt you to constantly cheat, it might be time to have a DTR. Explain to them why this is so important to you and ask them to kindly get on board. Suggest other things to do instead of pizza and beer night. If not, maybe it’s time to find some new friends with similar goals or interests.

2) Some system of self-accountability

It’s been found that one of the #1 tools in successful maintenance is some form of self-monitoring. Of course, I’m sure most of your minds went straight to the scale or a certain pair of jeans. While that’s not wrong, here’s why I don’t think it’s the best method. The scale doesn’t give us any measure of what we’re doing day-in or day-out. It can only tell us that something is or isn’t working after the fact. And it can be pretty fickle even at that.

Why not get ahead of it and use something that will keep us more mindful of our day-to-day actions, something that can be specified and easily measured? Here are some better options to self-monitoring:

*The 90/10 Rule

Unless you’re looking to compete in a figure competition, there’s little difference between eating 100% compliant and 90%. Say you eat 3 meals and 1 snack-per-day. That’s 28 meals a week. This means that you have 3 meals/snacks (I like to round up. 😉 ) where you can enjoy those foods that don’t necessarily move you toward your goals.

I have found that personally, I can maintain my current body composition with an 80/20 split. That’s maintenance, so I’m not losing or gaining any fat. 🙂 So if 90% feels to hard, start a little lower.

*Counting Your Macros or Calories

While this method has been made much easier with digital food scales and food tracking apps, it’s still one of the more time-consuming and in-depth methods of accountability. I usually only recommend this to clients who already have some of the more basic habits under their belt and are still looking for more results. It is great for getting a better idea of proper portion sizes, which are especially out of control here in America.

*A Food Journal

This is one of the simplest ways to start tracking, but most overlooked. I scoffed at the idea myself for a long time. But I read this recently and thought it was a great example of why it’s so helpful:

For many of us, eating can become a lot like driving. Have you ever driven somewhere and realized upon arriving that you were so zoned out that you can’t remember entire parts of the drive? Clearly, on some level, your mind was still engaged or else you would have crashed. But, another part of your mind was thinking about all the other things you needed to get done that day or the any number of other things going on in your life.

Unlike driving, a food journal allows you to go back and take a closer look at what you consumed that day. Yes, it can be hard to write down those treats and over-indulgences. Remember: you’re not a better or worse person based on the types or amounts of food that you eat. A food journal is simply a way to help keep yourself accountable. If you’re not honest on it, then you’re just lying to yourself and that’s just not gonna get you anywhere.

3) Exercise.

It has been shown that people who didn’t just focus on diet but also included some form of exercise had a higher rate of sustained weight loss. Now, yes, I have my opinions on what works best and what is most effective for certain goals. But ultimately, any type of physical activity is exercise. I just. Want. More. Movement!

Plus, most people will only stick with stuff they don’t despise, so for serious: find something you ENJOY doing!

NOW, this all that being said…

The holidays seem to be an especially difficult time for, well, just about everybody 🙂 to maintain consistency and their weight. This has always frustrated me because instead of the holidays being an enjoyable and rejuvenating time, it ends up being more stressful and uncomfortable than anything else. Over-eating and feeling stuffed into your jeans is NOT fun. On top of it, we end up having to spend the first couple months of the year just getting back to where we were in November!

To avoid this, I’ve come up with the strategies needed to enjoy the holidays while maintaining your fitness and physique! These include time-saving workouts, healthy recipes, tools for navigating the big meals and holiday parties while still feeling satisfied, and of course, some encouragement and accountability from me! I’m super excited to finally be offering my first online product! However, I will only be offering this to a select number of people, so if you’re interested, get on the waiting list below to be sure that you will get all the juicy details and be notified as soon as the program opens up. Can’t wait for another awesome holiday season…no deprivation, no scales, no stress, just fun! 🙂

In part 1, we talked about how our culture celebrates work and activity and can be almost hostile, it seems, to rest and renewal. ESPECIALLY in the fitness industry! Which is really quite counterproductive as evidenced by my own story. 🙂 So how do we stay fit while moving away from the ‘go hard or go home’ mindset? How do we find balance?

To maintain a powerful pulse in our lives, we must learn how to rhythmically spend and renew energy. *

The reason I loved The Power of Full Engagement so much is because the point of the book is that rest allows us to stop going through the motions and more fully engage in life, whether that be in business, fitness, or relationships. The author’s point is stated simply in this question: “If you could wake up tomorrow with significantly more positive focused energy to invest at work and with your family, how significantly would that change your life for the better?”.

Prioritizing rest is prioritizing your work, your loved ones, your health, your quality of life. That is why rest is so important. That is why I believe rest should be just as much of a priority as work.

So with that being said, here are few things I have learned to implement that have really helped me Do Less and therefore, find more balance:

1) Managing energy, not time

Allow me to start with a story. My first real job was cleaning hotel rooms. Since I’m not a morning person, I figured I would just workout after work. Only problem with this was that I was on my feet, vacuuming, scrubbing, picking up after random people, and making beds the entire day. So when I did actually get a workout in, it wasn’t a very productive one. So I tried working out before work. As much as I hated getting up earlier than I absolutely had to, this ensured that I had plenty of energy and got a good workout in. Plus it turns out I actually had more energy throughout the work day as well!

Many of us have a story like this, right? We put together our schedule, looking for where we can fit this or that in, without any concern as to the energy it will take to accomplish it. This is why so many people struggle to get to the gym regularly. Sure, most of us have plenty of time to workout after work, but without the energy to do it it doesn’t really matter how much time you have!

Energy, not time, is our most precious resource. *

Take some time to learn yourself. Figure out when you are the most energetic and productive. Schedule the most important things you want to get done during those times. Then let the rest be what it is. Learning to manage your energy can be tricky. You have to let go of the “superman/superwoman” mentality, BUT I think you will also be surprised how much you get done.

2) Actively disengaging

Going right along with scheduling your priorities around your most productive time, we also have to allow for down time.

It’s been shown that people produce a higher quantity and quality of work in shorter bursts (90-120 minutes) followed by a time of deliberate rest or actively disengaging (even if it is just 5-10 minutes). Actively disengaging means deliberately shifting your attention from achievement to restoration. Your body needs this whether it be for a project, a workout, or a conversation. You can’t give your full attention to everything without any breaks and then expect to keep up the same amount of focus all day long.

Running yourself ragged day after day, beating yourself up about the things you didn’t get done, that’s no way to live. Plus, it’s completely unsustainable, meaning eventually something will give out.

Schedule specific times for rest and rejuvenation.

Set up clear boundaries between work and home. Learning to actively disengage enables you to be productive at work, then go home and be all there for your loved ones.

3) Learning when to rest and when to go hard

Yes, in order to reach most goals, especially in the gym, you will have to push past perceived limitations and learn how to deal with discomfort. But there also needs to be a balance between too little and too much! (For more specifics on what that looks like in the gym, go here.)

Back in the day, when I was still running myself ragged in the gym, I would often make some of my best gains after coming back from vacation. It’s embarrassing that I never put it together back then. No one can go at 100% intensity all of the time. We have to back off and give our bodies rest so that we can come back stronger and with more intensity.

Nearly every elite athlete we have worked with over the years has to come to us with performance problems that could be traced to an imbalance between the expenditure and the recovery of energy.*

Sometimes you just need to take it easy, back off on the weight a bit, and focus on the basics. Sometimes you need to take the day off and just go for a long walk instead. As you learn to listen to your body, you will also learn when it’s feeling good and can be pushed harder.

When in balance, people tend to experience:

Fewer injuries

Better hormone balance

Lower stress levels

Less anxiety

Higher productivity

Deeper relationships

More happiness and contentment

Dan John, a world renowned fitness expert and strength coach, was talking about training when he said, “you have to have the courage to do less.”

It is a little scary, isn’t it? But the benefits above are the things that lead to higher consistency, which in turn leads to fat loss and a healthier mindset & lifestyle!

The challenge is finding that balance for yourself. It might not be easy, but it is definitely worth it.

What do you think? Do you have a hard time believing more rest could actually help instead of hinder your progress? What tools do you use in order to unsure you’re getting enough rest? Leave a comment over on theBeth Burns Fitness facebook pageand let me know!🙂

*All quotes from: The Power of Full Engagement by Loehr and Schwartz. I highly recommend.

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http://bethburnsfitness.com/wp-content/uploads/2014/10/2F7B3526-853x1280.jpg1280853Beth Burnshttp://bethburnsfitness.com/wp-content/uploads/2014/07/Beth-logo-NEW2.pngBeth Burns2014-10-15 14:35:432015-02-05 18:04:21Do you have the Courage to Do Less? (part 2)

We live in a world that celebrates work and activity, ignores renewal and recovery, and fails to recognize that both are necessary for sustained high performance.*

The other day, I was giving my marathon-running friend a hard time because she was complaining about how hard it is to taper off her running in preparation for an upcoming race. My other friend then commented on how funny it is that I’m the fitness person and yet here I am, encouraging her to enjoy it, to sit on the couch and relax a little more! But this is what most of us think, right? That fitness-junkies and personal trainers are all about this:

For the most part, it’s true. In fact, health and fitness isn’t the only realm in which we hold to this ridiculous type of mindset. This was my own mindset for a long time….

I used to feel guilty about relaxing. I lived on as little sleep as possible, which usually meant 4-6 hours for me. I thought walking, or anything else that didn’t feel challenging, was a waste of time. I thought, along with most Americans, that there was a certain nobility in being busy all the time. To the point where I was even embarrassed if I didn’t have a list of stuff I’d done over the weekend. I pretty much lived in a constant state of anxiety.

I’m not trying to be dramatic. I’ve never had anxiety attacks or needed medication. It was more of an inner struggle, but unfortunately it still caused a whole host of issues for me. My hormones got completely out of whack and I got sick easily. I never listened to my body so my joints ached and I dealt with a lot of injuries. Then, my body just literally started forcing me to rest more. I couldn’t read or watch movies without falling asleep. My progress, both in and out of the gym, plateaued. When I got sick, it took a lot longer for me to recover than it should have. I was a bit of a hot mess. 🙂

So why I am sharing these experiences with you? Because quite honestly, I’ve had enough of it and I want this kind of mentality gone. We’ve got enough imbalance, stress, and guilt to deal with.

Being fit is not about who can do the most or go the longest or endure the most pain. Ignoring pain signals, working out when you’re really sick or already exhausted, making yourself vomit or super sore on a regular basis… these things are not healthy. The all-or-nothing attitude is what leads to burnout, injury, or not even beginning in the first place!

When I started prioritizing rest and allowing myself to rest more, what do you know, I actually became less anxious and more productive! It was like a weight was lifted off of my chest (which probably seems counter-intuitive: most of us seem to think that if we’re resting more, we will be getting less done).

Let’s get away from go hard or go home, perfection or nothing! True health is not found in the person who needs the least amount of rest, but in the person who has found the perfect balance of work to rest. As Dan John puts it: You have to have the courage to do less.

Do you?

~

Next time, we’ll go over some practical ideas for what this looks like so stay tuned for Part 2! But for now I’ll leave you with this one final quote:

“The busier we are, the more important we seem to ourselves and, we imagine, to others. To be unavailable to our friends and family, to be unable to find time for the sunset (or even to know the sun has set at all), to whiz through our obligations without time for a mindful breath, this has become the model of a successful life. (W. Muller)

We have lost connection to the simple but profound message of the Twenty-third Psalm: “He makes me lie down in green pastures; He leads me beside still waters. He restores my soul.” *

*All quotes from: The Power of Full Engagement by Loehr and Schwartz. I highly recommend. 😉

http://bethburnsfitness.com/wp-content/uploads/2014/10/2F7B3475-1280x853.jpg8531280Beth Burnshttp://bethburnsfitness.com/wp-content/uploads/2014/07/Beth-logo-NEW2.pngBeth Burns2014-10-08 20:09:522015-02-05 18:03:52Do you have the Courage to Do Less? (Part 1)

Hey Beth! Are there benefits to doing both short high intensity workouts, then slower longer intensity workouts? Or alternating every day? My main goal would be to get leaner and stronger. I guess I’m wondering if there’s any point to doing longer cardio sessions if they’re not doing me any better (calorie-wise) than 15-30 minute intervals?

Ah yes. I get this question ALL the time. Especially since it’s become a pretty hot topic in the last few years. With all the hoopla, I get how you could feel confused about how much and what kind of cardio you should be doing. Believe me, I get it. Back in college, I too was a cardio queen. I ran 6 days a week religiously. So when I was first introduced to the concept of intervals, I was pretty hesitant to give up my steady-state cardio!!

So allow me to break it down for ya, short and sweet, right here, right now….

Reasons to do steady-state cardio

1) You simply enjoy it. It’s true , there really are people out there that do! (Just kidding…sort of. 😉 ) Seriously though, I’ve said this before and I’ll say it again: THE best way to stay motivated and consistent is to do what you love.

2) Stress management – The answer to your first question is, yes, there are some benefits to steady-state cardio! Getting outside, alone with your thoughts, and sweating it out can definitely relieve stress. But again, ONLY if you enjoy it! If you despise it and only do it because you think you have to then it’s likely to make you more stressed out instead of less.

Reasons NOT to do steady-state cardio

1) Joint health – High impact, repetitive movements wear down your joints big time. Especially if you’re overweight! If you want to be a runner, prepare your body for it first by strengthening the leg and core muscles and losing weight. If you are a runner, give your body a break and switch it up some!

2) To counteract overeating – Honestly steady-state cardio just doesn’t burn that many calories. So if you think you can throw down a crap ton of pizza and then go run or ‘elliptical’ it off, you are sorely mistaken…no matter how long you go. Calorie burning pretty much stops the minute you stop. With intervals, you will increase your calorie burn for the next 24 hours! That means a MUCH higher amount of calories burned.

3) To lose weight – The reason steady-state cardio has been getting such a bad rap lately is because we have found a better way for people to lose weight and get in shape and yet most people still try to run it off. Yes, you can lose fat by running. Unfortunately the longer you go, the more efficient your body becomes and the less calories you will burn running the same amount!

4) To tone up – If you’re looking to tone up your legs, your best option is getting in the weight room! Period. If you’re looking to tone up your arms, best option is to pick up some heavy stuff. Want to lift and tone your butt? Squats, Deadlifts, lunges, swings, is where it’s at. You get the idea…. 🙂

So is there any point in doing longer cardio sessions instead of intervals?

The answer is no, you do not need to do any steady-state cardio in order to get leaner and stronger. While managing stress is, I think, essential for fat loss and overall health, there are many ways to do that.

So how much cardio should you do?

Basically you’re looking for the minimum effective dosage. I’ve yet to have a client who needed to do any steady-state cardio to reach their fat loss goals. If you are my client and your #1 goal is fat loss and/or strength, then here’s what your priorities are gonna look like:

#1. Nutrition#2. Lifting#3. Intervals#4. Steady-state cardio

**Learn to train smarter, not harder, and you can most likely get away with just 1-2 interval sessions a week and zero steady-state cardio. Woo hoo!

So what can I do if I love to run, but would still like to get leaner and stronger?

The good news is there is a way! They’re called sprints!

Sprints are basically the best of both worlds as they are, in fact, just running intervals! So here are three of my favorite ways to do sprints:

Rest-based sprints – Got this from Jill Coleman and I love it. Sprint for 30 seconds, rest as long as you need. Sprint 45 seconds, rest as long as you need. Sprint 60 seconds, rest as long as you need. Repeat as many times as you can in 20 minutes.

For those who are NOT interested in running, I give you this little number:

*By the way, this is a pretty intense interval workout. If you are a beginner, you might want to cut it back to 2-3 rounds to start!

One last note and then I will be done. I think most of us think of lifting for building muscle and cardio for burning fat. This is quite over simplified and just not true. You’d be much better off taking all that time and energy you’re putting into your cardio sessions and put that into improving your diet instead.

If you have to do cardio, what’s your favorite way to get it done? Share below!

http://bethburnsfitness.com/wp-content/uploads/2014/09/Dont-Put-Me-Down-For-Cardio.jpg259319Beth Burnshttp://bethburnsfitness.com/wp-content/uploads/2014/07/Beth-logo-NEW2.pngBeth Burns2014-09-24 14:30:562015-02-05 18:04:42How much cardio should I do?

I say all the time on facebook that movement is life. Your body was made to move and it loves to move. Which is why I’m always telling people that sitting for long periods of time is one of the hardest things for it!! When it comes to the human body, it really is a “move it or lose it” type situation. So I encourage everyone to simply MOVE MORE. More movement is always better than no movement….no matter what kind of movement it is. (Have I said the word move enough yet? 🙂 )

I’m also a big fan of finding things you ENJOY doing for movement/exercise (however you want to look at it). 🙂 So for those who are still trying to find something they enjoy doing, I thought I’d list a few of the best workouts that provide both a slimming and toning effect at the same time!

1) Best Cardio Group Ex Class – Spinning

Spinning is an great way to get your intervals in! It’s really good for slimming but not as awesome for toning…except for dem quadz. 😉

2)Best Group Ex Class – Kickboxing

Not only is this a great way to blow off some steam, but kick boxing will have your lunges burning and your muscles aching. Not to mention, using so many muscle groups simultaneously burns major amounts of calories, boosts your metabolism, and will both burn fat and build muscle tone.

3)Best Gym Workout – Combination exercises

Combination exercises work multiple muscle groups at the same time, which in turn also gets the cardiovascular system rocking as well! Check out the video below for a few example of this. You can also achieve a similar effect by doing multiple exercises back-to-back with little or no rest. This kind of workout will increase your metabolism by working multiple systems at once which leads to a definite slimming and toning effect.

4) Best At-Home Workout – Body Weight Circuits

You’d be surprised how sore you can get from using just your body weight. Not that soreness is a great indicator of effectiveness, but in this case body weight exercises are extremely effective. Between the internet and some pretty creative people, there are now progressions out the wazoo for beginners and advanced fitness junkies alike. Anyone can get a great workout with no equipment at all!

5) Best At-Home Cardio Workout- Sprinting

While sprinting is not appropriate for everyone, it is one of the best ways I’ve found to break through plateaus. Sure, it requires maximum effort but with minimum time commitment and no equipment! It’s a fantastic ab workout. It will send your metabolism through the roof. AND it offers tons of variety! (examples being hills, timed, distance, various sports, etc.)

Hill sprints with the fam 🙂

6)Best Recovery Workout – Walking

It’s the most basic and fundamental movement of the body.

In normal workouts, you’re lifting and twisting and really pushing your lungs and your muscles. To balance that out, you want movement that restores and rejuvenates your mind & body – like walking. Whether it’s in the mountains or around your neighborhood, walking is excellent for hormone balance and stress management and should really be viewed as more of a necessity than an occasional light workout option. (If you’re interested, I go into a little more depth on this over here.)

7) Best Feel-like-a-kid-again Workout :

*Low Impact – Bike Riding

*High Impact – Tie between Sports & Jump Rope

Yep, all of these exercises will make you feel like a kid again….except you’ll remember it being a lot easier back then! 😉

8)Best All Around Workout – Kettlebells

Come ooon, ya had to know I would end here. 🙂 There’s a reason I decided to invest some serious money and start my own kettlebell classes – because I find them to be the most efficient and enjoyable way to workout! They are low impact. They don’t take up much space. They teach you how to move better. They are extremely versatile and offer a total body workout with minimum time commitment. Plus, they’re just fun! 😀 If you’re interested in learning more, here are some more on the whys and hows.

**Ultimately, the best workout is the one you enjoy! If you don’t enjoy it, you’ll never stick with it and consistency is key to making it part of your lifestyle!

Think I missed something? Share your favorite way to sweat over on my facebook page!

*If you’re interested in learning how to use kettlebells and live in the Colorado Springs area, check out Springs Kettlebells!!